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Strong mobility

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Thursday 4th June
Mobility.

Practice:
Getups, 24kg x 12

Strong!
2KB Front squat: (2 x 28g) x 9
Test day. I stopped at 9 reps, not because legs or abs were failing, but because my rack just slightly started to be harder to keep close. I wanted to test good reps only (TRM), not an absolute max. What I see is that I could go to phase 2 of Strong!
I am pondering...
 
Friday 5th June
Mobility.

Practice:
Getups, 16kg x 4, 24kg x 4 (continuous: all reps on one side at a weight, then the other side, then up weight).

Q&D
Snatch, 5/4-10/2-80 reps
I had to go back two month (27/3) to find a similar session in term of reps and scheme.
Back then, average HR 137, max HR 176. Today average 125, max 169. And power was there (controlled with the push band).

Progress is not only assessed externally (reps and load), but also internally. I did the same work (maybe even more, as I am able to display power more consistently) for less cost!

And for good measure, 3 triples of the press at 24kg afterward. My press has suffered, I need to bring it back.
 
Saturday 6th June
D-day. I am from Normandy, this is not something we forget.

Practice:
Getups, 28kg x 2

Q&D
Snatch, 5/4-40 reps
HR comparison: very similar to the same session two weeks ago. Much better that the one I did in February.
 
Sunday 7th June

Practice:
Getups, 24kg x 10
Like a classic S&S session.

SFB check
Pistol: Ok. OAOLPU: Ok.
Absolutely no issue with the pistol. I have the technique, and a few weeks of double KB front squat with 80% of my body weight in the rack have increased my strength. I could actively go down, without falling into position, mark a pause at the bottom and go up under control.
The OAOLPU is a bit more challenging. I did the rep on both sides, but I would like more control. I will include more of this work in the current cycle.
 
Monday 8th June

Practice:
Getups, 16kg x 4, 24kg x 4, 28kg x 4
No rushing, almost no pause (just to walk and exchange kettlebells), done in about 10 minutes.

Start of a new cycle. It is time to really work on my single KB press. I can disclose details of the program, as it is a proprietary StrongFirst program. Simply, it is a lot of presses.
Plan 410B, Phase 1, W1D1
KB Presses.

Maintenance
2KB front squat: (2 x 28kg) x 5/3
 
Tuesday 9th June

Practice:
Getups, 24kg x 4, 28kg x 4
I was a bit tired. Now that I am doing back presses, I will probably have to scale back on the getups. I will assess by the end of this week.

Q&D
Snatch, 5/4-10/2, 60 reps
 
Wednesday 10th June

No more getups every day. I felt tired after my 28kg getup yesterday, which is a sign that it starts to be too much with the rest. I decided to scale back right away without waiting the end of the week. I'll keep doing getups on days I don't do the presses. Technical work, without pushing too fast on weight.

Plan 410B, Phase 1, W1D2
KB Presses.
With no getups today, all presses went up solidly. More than on Monday, actually.

Maintenance
2KB front squat: (2 x 28kg) x 5/2
I still do the double KB front squat for the time, but I am thinking of switching to a PlanStrong based plan for pistols. That could be fun and there will be more variability.
 
Thursday 11th June

Practice:
Getups, 24kg x 6, 28kg x 4

Q&D
Snatch, 24kg, 5/4-10/2, 80 reps
It's getting easier and easier.
 
Friday 12th June

Plan 410B, Phase 1, W1D3
KB Presses.

Maintenance
2KB front squat: (2 x 28kg) x 5/2

Nothing fancy at the moment. I need to keep the squat pattern, so that I can start to work on double KB SFG2 skills. Time to review the video Strong!
 
Sunday 14th June
ZA challenge (online competition with my fellows French and canadian SFGs), where we challenge ourself within the boundary of good techniques. All the dynamic skills (swings, cleans, snatches) are done with a dead-stop version.

I chose to do all with 28kg. As I was home, it was easier for logistic.
Body weight 69,5kg, age 44.

Dead stop double swing: 7 reps within one minute
Getup: 1 + 1 (No time limit. I chose not to push, as I am working on technical points)
Dead stop double cleans: 6 reps within one minute
Press: 5 + 4 in one minute.
Double front squat: 10 reps within one minute.
Dead stop snatch: 8 + 1 within one minute (I did most with my right, because I know it is better technically).


Monday 15th June
Plan 410B, Phase 1, W2D1
KB Presses.

No squats today. I did 10 reps yesterday with double 28s for the challenge, so it will count for today!
 
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Tuesday 16th June

Q&D
Snatch, 24kg, 5/4, 60 reps

Wednesday 17th June
Plan 410B, Phase 1, W2D2
KB Presses.

2KB Front squat: (2 x 28kg) x 5, 3, 2
Bam. Now, even my cleans are clean.

From tomorrow, I will start to follow the Strong! book/video progression for double kettlebell work.
I already have the double front squat, double cleans and double swings in order (up to 28s). Double press too (up to 24kg for technical proficiency).
I have been playing with Windmill and bent press up to 24-28kg, so I should be 80% ready for those too.
I just need to get some technical experience with double push presses, double jerk and double snatch. 16kg is a good starting point and it will not affect my current press program.

With all that, I should be able to achieve SFG2 in 2020.
 
Thursday 18th June

Q&D
Snatch, 24kg, 5/4-10/2, 80 reps
Very good HR profile.

Now time to play with double KB. 2x16kg, it should not be very taxing!
 
Friday 19th June

Plan 410B, Phase 1, W2D3
KB Presses.

Practice
Some reps of double KB presses, push presses, snatches, jerks like yesterday. It's only 2x16kg, but I feel some muscles from yesterday's practice!
 
Tuesday 23d June

A&A
Snatch, 28kg x 5/18
About 26 minutes of snatches. Not too bad for a first session. This round should be the one when I should be able to put some real volume in A&A.

I had no time for anything else today.
 
Wednesday 24th June

Plan 410B, Phase 1, W3D2
KB Presses.
 
Friday 26th June

Plan 410B, Phase 1, W3D3
KB Presses.

I have not done a lot of pistols nor getups since Monday. It is not a big deal yet, but I need to be more structured with that part of training, otherwise it just got thrown away because of life happening.
 
Saturday 27th June

A&A
Snatch, 28kg x 5/22
I payed attention to roar... :)
I was already half-snatching like this. Now I will do it on purpose. Not perfect yet, but I got the rythm relatively fast (probably because A&A is not a sprint, and that I was already almost doing it before).
www.strongfirst.com

Lion’s Roar Kettlebell Snatch | StrongFirst

Perfect your kettlebell snatch technique with the Lion’s Roar.
www.strongfirst.com
 
Monday 28th June
Mobility work: hack squats & indian clubs.

Plan 410B, Phase 1, W4D1
KB Presses.

Leg work
Pistol: 5, 5, 4
 
Tuesday 30th June
Mobility work: hack squats & indian clubs.

A&A
Snatch, 28kg x 5/26
This time, my "roaring" was much better and natural. The bell also flew better.
The article by @Pavel Macek really helped me. I was already on the way to this type of snatches by myself, but his observations and deconstruction of the mechanics made me get there about 6 to 12 months sooner that I would have alone. Thank you sir!
 
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